Sure thing Harry. RPE is short for rate of perceived effort. Its a way of me indicating how hard a set was and helps @wiseman83 determine any changes we need to make to the program.
RPE 10 means I could not do another rep, or not without serious form breakdown.
RPE 9 would indicate I could have squeezed out another rep.
RPE 8 means I had 2 left …… and so on, you get the ideas.
Once it is RPE 7 or below it is very unreliable but just says that the reps were fairly comfortable.
I prefer beef castle to Melbourne monster tbh
Yes that was the original name Lee gave me.
I have been called many names in my life. Beef castle is definitely not the worst.
Beef castle. Haha. That’s good.
That’s how they introduced me in the podcast 
Got in some burpees again tonight. 100 - 2 pump burpees. My son joined me again and did his 100. Was good to have him train with me without me having to ask him.
Dude, that’s awesome! I remember being a fat kid and my dad and I doing morning calisthenics in an effort to get me to lose enough weight to be able to play football.
It TOTALLY didn’t work, but I still remember those times. Your kid is lucky to have you as a dad.
It really was great. I have been doing the burpees for 17 weeks now and whilst he has a mild interest in my doing it he hadn’t shown much desire and I hadn’t asked him to do them. He decided on Sunday to do some with me and then told me after he would do them again in the week. I put the video on my Yt and you will see he does them his own way and dances around a lot but the key is he is having fun. If he continues to join me then eventually we will work on him getting better reps but for now happy to have him doing it with me and having fun along the way. No danger of him needing to lose weight though he is all skin and ribs.
Hey showdown, you started a log yet ?
He had trouble posting his first post I beleive.
I got that fixed and he replied to me but then went silent.
Friday 25th Feb - week 5
SSB squat
Bar x 10
70 x 5
90 x 9 x 3 sets
Lower back as sore as heck from deadlifts.
Kept these light and just pumped some blood through the legs and lower back.
Bench press
Bar x 10
70 x 5
90 x 3
100 x 2
110 x 5 (242 lbs) RPE 9
110 x 5 RPE 9
110 x 5 RPE 9.5
110 x 4 RPE 10
110 x 4 RPE 10
Back was locking up, chest was sore but still got the work done. Happy with this. Extra set and more reps that last week. Nice volume PR.
Pull ups
BW
3 x 5 sets EMOM
Prowler
80kg - 10 runs - EMOM
Lower back was locking up all through this session. I really did push those deadlifts close to the edge. Really happy with the big volume PR on bench. Left pec is definitely not happy, very similar pain to when I had a bicep tendon issue a while back. Will try to manage it with ice and massage for now.
a lot of great work simo and love the EMOM
Strongman Saturday was sandbag work again.
80kg sandbag - pick up and carry out and back, followed by 10 - 1 pump burpees.
I went on every third minute.
I managed to get all 10 rounds for the first time today. My lower back was still really tight this morning to the point that I was a little worried it would effect the sandbag. It turns out it was the other way around, forcing myself to pick up the sandbag and move around helped to free up my back.
I know @T3hPwnisher has talked a lot about how movement is restorative and @ChongLordUno has spoken about how intense training multiple times a day has been extremely productive but it takes a while for this old head to absorb and to break old paradigms. Thanks for sharing guys, see sometimes someone is listening 
Nice easy Sunday session with my boy today. 30 mins of burpees, squats and jumping jacks. Didn’t count reps and didn’t care. Got in some work and had fun with my boy. Good day
Hell yeah, man.
Monday 28th Feb - deload
Squat
Bar x 10
70 x 5
90 x 3
110 x 2
130 x 2
150 x 3 (330 lbs). Felt slow
150 x 3 heavy for a deload
130 x 3 nice and deep and smooth
Bulgarians
60 x 5 x 2 sets
I am bringing these back in the next block and wanted to do them today to get the doms out of the way in the deload week.
Db bench
47.5 x 4 (105 lbs) - tried for a 5th and stopped half way.
45 x 5
45 x 6
Left pec still angry at me for being awesome. Wanted to just feel a heavier Dumbell tonight. I have a little more work to do to make this one feel easy.
Pull ups
6 x 3 sets
Good deload. still moved some weight but kept volume very low. My body needs the rest.
Ok so this week is a deload week and I really feel like I need it. Lower back was right on the limit with the deadlift PR last week, knees have been funky for a while and my left bicep tendon is flaring up again and that makes my shoulder/ pec tie in area sore when benching. Nothing is broken but I am definitely feeling a little beat up.
Spoke with @wiseman83 and we are making a couple of small changes to this training block. Deadlift and bench are both feeling good at the moment so we aren’t going to play with those but my squats have not felt good for a little while. There is some side shift / instability at the knee when I descend and I just dont feel like they are as solid as they were 6-8 months ago. So we have decided that I am going to add Bulgarians (rear elevated split squat) back in as an accessory on squat day and take out leg extensions. Whilst I dread doing these and the doms initially is always horrible, I feel like my squats are a lot more stable when I am doing single leg work (apparently JW was right).
The next small change for this block will be that I will only progress reps each week for the overhead press and keep the weight consistent (kinda Hepburn style). My overhead is definitely my weakest lift and I feel like some slow progression with increasing reps will pay off in the long run.
The last small change is that we have reduced this from a 6 week block (5 + deload) and reduced it back to a 5 week block (4 + deload). I think this will allow me to balance the gym work with the sandbag work and burpees a little better.
The weights for this block will be very similar to the last block. This is basically because I didn’t hit all the reps in the last week, so no point in progressing at this stage. We want quality over quantity.
@simo74 are you tracking resting HR at all mate?
I’ve noticed mine’s dropped from 60 to 57 in the last week - from doing sfa. As such I’ll be dialling back hard conditioning with more lighter conditioning.
that DL PR was superb btw, it flew up!
No mate I don’t track any of that stuff. I know from doing the burpees for 18 weeks now that my overall conditioning and movement is so much better and strength is good to. I assume my resting would have gone down but don’t check it.